AO Falcon Hill
Q: Burt Macklin FBI
Pax: Tails , Broomstick, Cobra, Heater, Goldstar
Strength and conditioning rotations: as a group : 10 man makers before each rotation :
Upper body s&c set with blocks: curls, skull crushers, push press, upright rows, curls ;take a lap
Core s&c set with blocks: sit ups, flutter kicks, leg press, plank , sit-ups: take a lap
Leg s&c set with blocks: squats , block over head calf raises, lunges, dead lifts: half lap, 10x 4 count push ups; half lap 10 x 4 count push ups; half lap to flag..
Name o Rama